Evidence-Based
THE SCIENCE OF
CREATINE
Decades of peer-reviewed research support creatine as one of the most effective and safe performance supplements ever studied.
Strength Gains: Creatine vs. Placebo
% increase in bench press 1RM after 8 weeks — Journal of Strength & Conditioning Research
Lean Muscle Mass Gain Over 8 Weeks
Cumulative lean mass (lbs) — International Journal of Sports Nutrition
- Creatine
- Placebo
Cognitive Performance Metrics
Performance scores across cognitive domains — Psychopharmacology, 2003
- Creatine
- Placebo
Key Research Studies
Creatine Supplementation and Strength Performance
Journal of Strength & Conditioning Research, 2003 · 36 trained males
Participants taking creatine saw a 26% increase in bench press strength vs. 12% for placebo over 8 weeks.
Creatine and Lean Muscle Mass
International Journal of Sports Nutrition, 2012 · 48 participants
Creatine groups gained an average of 4.4 lbs of lean mass compared to 1.4 lbs in placebo groups over 8 weeks of resistance training.
Cognitive Benefits of Creatine
Psychopharmacology, 2003 · 45 young adults
Creatine supplementation significantly improved working memory and processing speed across multiple cognitive domains.
Safety of Long-Term Creatine Use
Medicine & Science in Sports & Exercise, 2000 · Long-term follow-up study
No adverse health effects observed in athletes supplementing with creatine for up to 5 years. Kidney and liver markers remained normal.